Adarq.org

Week 128

Quote

Friday - 09/16/16
194.2lbs

-= Workout Log =-

AM:

ATG Squat Legs too sore
Bench Press Chest too sore
Romanian Deadlift Legs too sore

PM:

ATG Squat
135 x 8
135 x 5
185 x 5
225 x 3
275 x 1
325 x 5

DB Lunges
75's x 6/leg PR

Seated Calf Raises
95 x 5                     >> 45sec rests.
185 x 5
235 x 8
235 x 5
235 x 5

Romanian Deadlift
225 x 5               >> PR'd... should I aim for 8 reps or move up in weight?
315 x 1
405 x 6 PR

Hack Squat Machine Calf Raises
520 x 10               >> 45sec rests.
520 x 8
520 x 6

Negative Dragon Flags
6                   >> 60sec rests.
6
6

Let's see how my legs recover from no bike riding this weekend, and no daily-ish squats.

damn. beast af RDL .. 

also as far as senior level stuff goes.. I still don't even feel good applying to things like that.. i dno why. I have some decent experience now. When I didn't have any experience, I wouldn't even attempt to apply for something senior level. My self-confidence is perhaps a bit wrecked lmao. I guess it always has been. I've always had this voice in my head that doubts everything I want to do ... It's a constant battle... lmao. /raptor-moment.

pc!

10lbs veggies
8lbs chicken
52 eggs
Fiber gummies
Drink
8 count bfast burrito
Milk
French vanilla Creamer
Total like 72 dollars and that's like 25 bottles of flavored water haha

Not too bad since the fiber gummies was 10 dollars, the milk and creamer weren't necessary so I would have been in the 50 dollar range but I forgot fat source but I have some peanut butter here.

when you got more lbs. veggies than meat/chicken.....  nice!

i'm about to go food shopping soon too.. i think i'm going to try and eat lighter/cleaner than I have been. A few of these stir fry meals with whole wheat couscous really bloated up my gut. I'm going to avoid wheat and grains this week.

i might get some eggs too.

some mo farah diet info

http://www.bbcgoodfood.com/howto/guide/eat-athlete-mo-farah

http://www.dailystar.co.uk/diet-fitness/463693/Mo-Farrah-Olympics-World-championships

that coffee though..

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/17/2016

the last two days i've felt pretty bloated.. I think perhaps those couscous dishes are wrecking me.

goals:

- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- burnouts: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win



Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = right calf (fuq)
aches = toenails/toes slightly
injuries = left index finger swolen slightly (odd)
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

6:30 AM

- 3 oz concentrated coffee
- beet + tart cherry juice
- banana



Session: Morning

7:30 AM

warmup: ~1.5 mi of off and on light running until i break a good sweat

run: 3.15 mi in 20:47
- 5k: 20:29
- splits: 6:21, 6:44, 6:45, rest: 6:02
- wanted to maintain a 6:20 pace ... FAIL 



lmao.. the beginning oscillation before that major dip (turning a sharp curve) is just hilarious.. wtf.

i should be able to knock out 19:xx 5k's every morning at moderate intensity.. no reason i should be going into the 21/22's that's for sure.

i guess there's some progress in that my 2nd & 3rd miles are still getting closer.. it just seems that mile 1 = bouncy, miles 2/3 don't have that bounce.. so even though i'm probably trying harder in miles 2/3, i'm not going as fast as mile 1.

definitely lots of issues going on that i need to keep trying to resolve. 

anyway i'm tired & my right calf is sore.. so i guess i'm happy with the morning run. would love to have a good evening session tonight but dno.



Food

8:30 AM

- 2% milk



Food

9 AM

- propel
- 1/2 banana



Stretching

10:30 AM

- standing leaning stiff leg / calf stretch
- lots of this.. light.. trying to loosen up my right calf.. it got tight af.
- i did one little extra ankle lock on thursday when i was warming up and then i felt it stiffen up.. interesting
- i havent been focusing on locking my ankles for a while now, because of that.



Food

11 AM

- 2% milk
- beet + tart cherry juice
- green tea
- mixed nuts



Food

3:30 PM

- spinach salad with kale/greens, olive oil, carrots, garlic, lemon, asiago, salt, pepper
- 3 x eggs, salt, pepper
- raw black tea
- 1/2 a dark chocolate + coconut bar (really good)

solid af meal.. feel great



Session: Evening

7 PM
- lightning storm crept in, ruining the session
- but... probably a good thing, because my right calf was sore most of the day .. and i felt it a bit during my first run.. it felt fine in the 2nd and 3rd runs though
- i hate when my calf gets wrecked like this.. i literally think it's from locking my ankle during a warmup on thursday

~530m repeats: 2x
- full recovery
- felt so fast it was ridiculous
- i definitely could have kept up this pace for longer.. how much longer? no idea.. but i figured i'd stop at this marker i have, to make sure I don't wreck my right calf
- when i'm feeling 100% i need to really test how far I can get with this sub 5 min/mi pace..

run home: ~300m?



really good stuff IMHO.. 



Food

8 PM

- beet + tart cherry juice
- 2% milk
- 4 x banana



pc!

a few of mine with ACTUAL video editing tricks.. because i'm going to post some videos I found of a guy who did a few weird-but-sick videos with similar techniques.

clone dunk:

<a href="http://www.youtube.com/watch?v=gBzBn1wKWLY" target="_blank">http://www.youtube.com/watch?v=gBzBn1wKWLY</a>



predator dunk:

<a href="http://www.youtube.com/watch?v=JIe5XaxINQQ" target="_blank">http://www.youtube.com/watch?v=JIe5XaxINQQ</a>



some weird techniques in here:

<a href="http://www.youtube.com/watch?v=dyS0ymO3YSM" target="_blank">http://www.youtube.com/watch?v=dyS0ymO3YSM</a>



and just my favorite video i've ever edited, has a few techniques but is overall tricked out:

<a href="http://www.youtube.com/watch?v=AVWRQ21Iorc" target="_blank">http://www.youtube.com/watch?v=AVWRQ21Iorc</a>

just a closeup/ground level view of mo and others during the great north run 2016 .. it's interesting if you watch it in slow mo from where mo is running, then watch the rest of the runners. mo is so incredibly springy / quick gct, looks amazing.. looks like he's skating.

<a href="http://www.youtube.com/watch?v=Ab1d0I4O-ak" target="_blank">http://www.youtube.com/watch?v=Ab1d0I4O-ak</a>

that seems...foolish.

ETA: also, wonder how he fucked it up. hope it's not just from his insane plant.

in his initial picture with the cast he mentioned something about "his coach had him doing lateral drills" and somehow he injured it then.. so not sure what exactly caused it.

pc